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Friday, June 23rd

June 22, 2017

Rest Day.

 

 

*The next Strength Program will start July 1st.  Email Eric at fallscitystrength@gmail.com to sign up.

Thursday, June 22nd

June 21, 2017

Deload Week

DB OHS’s 3×12/arm

then,

2017 CrossFit Regional Event 2

21-15-9 reps for time of:

Dumbbell Snatches

Ring Dips

or

2017 CrossFit Regional Event 5

21-15-9 reps for time of:

Muscle Ups

Single Arm OHS’s

*RX=80#DB for men, 55# DB for women.  Or use approximately 70% 1RM.

 

*The next Strength Program will start July 1st.  Email Eric at fallscitystrength@gmail.com to sign up.

Wednesday, June 21st

June 21, 2017

Deload week starts today.

DB Bench Press 12-12-12-12

DB Rows 12-12-12-12

then,

400m Run

30-Ring Pushups

30-Ring Rows

30-Situps

400M Run

20-Ring Pushups

20-Ring Rows

20-Situps

400M Run

10-Ring Pushups

10-Ring Rows

10-Situps

For time.

 

*The next Strength Program will start July 1st.  Email Eric at fallscitystrength@gmail.com to sign up.

Tuesday, June 20th

June 19, 2017

Back Squat 8-8-8@75% 1RM

Bent Leg Bridge 8-8-8

then,

10-Back Squats (185/125)

20-Double Unders

8-Back Squats

25-Double Unders

6-Back Squats

30-Double Unders

4-Back Squats

35-Double Unders

2-Back Squats

40-Double Unders

For time.

 

*The next Strength Program will start July 1st.  Email Eric at fallscitystrength@gmail.com to sign up.

Monday, June 19th

June 19, 2017

Rest Day.

 

*The next Strength Program will start July 1st.  Email Eric at fallscitystrength@gmail.com to sign up.

Sunday, June 18th

June 17, 2017

Happy Father’s Day!

 

Split Jerk 5-5-5-5@75% 1RM

Band Face Pulls 10-10-10-10

then,

12:00 AMRAP of:

10-S2OH (115/75)

10-Burpees

20-Double Unders

 

 

*The next Strength Program will start July 1st.  Email Eric at fallscitystrength@gmail.com to sign up.

Saturday, June 17th

June 17, 2017

Front Squat 8-8-8@75% 1RM

Hamstring Curls 8-8-8

then,

8:00 EMOM of:

1-Power Clean (135/95)

1-Hang Squat Clean

1-Squat Clean

5-Wall Balls (20/14)

then at minute 10:00

50-Burpees for time.

 

*There will be no CrossFit Kids today. 

*The next Strength Program will start July 1st.  Email Eric at fallscitystrength@gmail.com to sign up.